Warm up:
3 rounds of 10-15 reps of
- Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
- Overhead Squat with broomstick
- Sit-up
- Back-extension
- Pull-up
- Dip
“Dhalsim” (Street Fighter II)
Three Rounds (1 Min per station) Rest 1 Min after each round
- Pushups
- 24″ Box Jumps
- KB Swing
- Sit Ups
- L-Pull ups
Bonus: End final round with double unders
Total Reps
Rnd 1: 119
Rnd 2: 103
Rnd 3: 97
Double Unders: 24
TOTAL: 343
Not good that I had an 18% drop from Rnd 1 to Rnd 3. I had to use a regression for the L-Pull ups, and did a tuck instead of a full L. Pushups dropped off dramatically- not good. I need to work on my KB swing form as I am not exploding upwards through my hips as I am supposed to. (I have too much of a squat at the lowest point.) I’ll practice with a 15lb tomorrow just to get the feel for the form. (No one’s perfect!)
